What's Really On Your Plate? The Case for Unprocessing Your Diet

Have you ever been so tired at the end of the day that you stopped for fast food rather than deal with making a healthy meal at home?  Maybe you’ve grabbed chips and soda for lunch on the go. Life is hectic.  We’re crunched for time and sometimes we lack the energy to make a healthy dinner or pack a salad for lunch.

It’s easy to rely on convenience foods to get us through our busy days. Unfortunately, that convenience can come at an alarming cost to our health. Heavily processed foods are not only everywhere but have become a staple in many diets. These foods with their additives, preservatives, and altered ingredients are negatively impacting our physical, mental, and even spiritual well-being. 

As Christians, we are called to care for the bodies God has given to us. One way we can do that is by unprocessing our diets. 

What Does “Unprocessing” Our Diet Mean?

The terms “heavily processed” and “minimally processed” can be confusing, so let’s break those down. Minimally processed foods are as close to their natural state as possible. I describe them as God-made foods.  Think fresh fruits and vegetables, whole grains, and lean proteins. These foods may have been cleaned, peeled, or cut but have not been changed in any significant way.

Heavily processed foods are altered with additives such as sugars, artificial flavors, hydrogenated oils, and preservatives. Examples include packaged snacks, frozen meals, sugary cereals, and sodas. While not all processing is harmful (pasteurized milk or frozen vegetables are fine), eating too many highly processed foods can lead to trouble.

The Impact of Eating Heavily Processed Foods

Did you know that ultra-processed foods make up nearly 70% of the food supply in the US? A mindblowing 60% of the average adult's calories come from ultra-processed food! (Statista). Diets high in ultra-processed foods have been linked to an increased risk of over 30 health conditions, including heart diseases, type 2 diabetes, and mental health disorders (Medical News Today). A 2024 study found that people who eat higher amounts of ultra-processed foods are 10% more likely to die earlier compared to those who eat less processed food. (Food and Wine).

Research also shows that every 10% increase in ultra-processed food eaten is linked with a 12% higher risk of cancer (LHSFNA). These shocking statistics tell us how important it is to shift towards minimally processed, nutrient-rich choices to protect our health.

For a deeper understanding of how your choices impact your cancer risk, listen to this Time to Transform episode: Want to Prevent Cancer? Make These Lifestyle Choices Now.

Studies also suggest that diets high in processed foods can affect our mental health. A study in JAMA found a significant link between eating processed foods and depression.

Scripture tells us of the importance of caring for our bodies. In 1 Corinthians 10:31, we are called to "do all to the glory of God." This includes how we care for our physical health. When we give our bodies wholesome foods, we honor the Creator who designed them.

Practical Tips for Reading Labels and Unprocessing Your Diet

Making the switch to a minimally processed diet doesn’t have to be overwhelming. It starts with small, intentional steps. One of the best ways to begin is by learning how to read food labels.

• Check the ingredient list: Look for short, simple ingredient lists. Avoid items with long lists of unrecognizable ingredients or those containing artificial additives.
• Watch out for added sugars: Look for high fructose corn syrup, dextrose, and sucrose.  These are hidden sugars. They can quickly add up, even in seemingly healthy products.
• Beware of health claims: Just because something is labeled “low-fat” or “natural” doesn’t mean it’s minimally processed. Always check the label.

Steps to Unprocess Your Diet

1. Cook at Home: Preparing your meals gives you control over the ingredients. Start simple with recipes containing God-made foods.
2. Shop the Perimeter: Focus on the outer edges of the grocery store, where fresh produce, meats, and dairy are usually kept. Avoid the middle aisles filled with processed snacks and packaged convenience foods.
3. Plan Ahead: Meal planning can help you avoid the temptation of grabbing a quick, processed meal. Set aside time each week to prepare and portion meals.
4. Start Small: Swap one processed item for a minimally processed option. You could replace sugary cereals with oatmeal or swap soda for water with sliced fruit like lemon or lime.
5. Pray and Reflect: Philippians 4:13 reminds us, “I can do all things through Christ who strengthens me.” This includes taking steps to honor Him through a healthy diet.

Don’t Expect Perfection

Unprocessing your diet is not about being perfect. It’s all about making progress. It’s never too late to start making changes. Start with small steps. Each good decision gets you closer to a healthier life. Remember, you are not alone. Lean on your faith, seek support from your community, and celebrate the progress you make along the way. 

Unprocessing your diet is a powerful way to honor God and improve your health and well-being. Let’s commit to making wise choices together, one step at a time.